2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

2.22.2017

CrossFit San Ramon – CrossFit

Warm-up

3 Rounds

200 M Run

50 Ft Inch Worm

50 Ft Soldier Kick

Metcon (Weight)

17 min emom

60 % 1rm c&J

HP Clean

Hang Squat Clean

Power Clean

Squat clean

Jerk

Bonus Abs

60 med ball sit ups 20/14


2.21.2017

CrossFit San Ramon – CrossFit

Weightlifting

Deadlift (3 x 3)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles


2.20.2017


CrossFit San Ramon – CrossFit

Shoulder Press (4×5 75-80%)

Metcon (Time)

For Time

2x500M Row 1 min rest between set

2×50 Wall Balls 1 min rest between set

2×25 Burpees 1 min rest between set

2×60 Jumping lunge 1 min rest between sets

rest as needed between exercises


2.19.2017


CrossFit San Ramon – CrossFit

Overhead Squat (5×7 70%)

Metcon (AMRAP – Rounds and Reps)

11 min amrap

10 pull ups RX+ C2b

10 Power Snatch 75/53 (rx+) 115/75

10 Burpee over bar


2.18.2017


CrossFit San Ramon – CrossFit

Accessory Work

4 rounds

10 back ext

50 ft death march

Pendlay Row (4×5 75-80%)

Metcon (AMRAP – Reps)

3 min amrap

20 jumping lunge

10 v ups

2 min break

3 min amrap

10 jumping squat 45/35

20 sit ups

2 min break

3 min armap

20 air squat

10 hollow rocks


Gymnastics

CrossFit San Ramon – CrossFit Skills

Skill Work

Chest to Bar Pull-ups

Handstand Push-ups


2.17.2017


CrossFit San Ramon – CrossFit

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlits, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
women’s weight 185 20″ box